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Upper Legs · Weighted
Plate Clean
Plate Clean is an intermediate compound strength exercise that works the glutes (upper legs), with the traps, shoulders and quadriceps assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Glutes
- Hamstrings
Secondary muscles
- Traps
- Shoulders
- Quadriceps
How to do Plate Clean
- Stand with a weight plate on the floor in front of you and grip it by its sides.
- Hinge at your hips with a flat back.
- Drive your hips forward explosively and pull the plate up.
- Catch it at your chest with your elbows under it, then lower and repeat.
Form tips
- The power comes from your hips, not your arms.
- Keep the plate close to your body.
Plate Clean alternatives
More glutes exercises
Plate Clean FAQ
What muscles does Plate Clean work?
Plate Clean mainly works the glutes in the upper legs. The traps, shoulders and quadriceps work as secondary muscles.
What equipment do you need for Plate Clean?
You need a weighted.
How many sets and reps of Plate Clean should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Clean good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Plate Clean burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Plate Clean?
Other exercises for the glutes include Kettlebell Swing (Version 2), Barbell Coan Deadlift, Kettlebell Swing and Kettlebell Single Leg Glute Bridge Pullover.
For developers
Use Plate Clean in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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